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noahfor123
01-07-2006, 01:41 AM
This is my second journal. I started the last one almost four years ago, when I was 18, and didn't get very far with it. I could have continued to use that one, but I felt like having a fresh start. I hope that isn't a problem. I'm now 5'8, 160lbs, and 22 years old. I've been training for the past five months and I'm about to try and get a little more serious. I don't have any long term goals. I just want to get bigger and stronger every week. Here is my diet and routine:

Diet:

Monday:

10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

12 p.m: 4 egg whites, 1 whole egg, .5 cups chick peas

2:30 p.m: 1 can tuna, 5 oz. broccoli, .5 oz. almonds, .5 cups chick peas

5: 30 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

8:30 p.m: pound ground beef, 5 oz. spinach, 5 oz. green beans, 6 fish oils,

11:30 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds, .5 cup oats



Tuesday:

10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

1 p.m: 4 egg whites, 1 whole egg, .5 cups chick peas

3: 45 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

5:15 p.m: .5 oz almonds, 5 oz green beans, .5 cups oats

9: 00 p.m: 1 chicken breast, 5 oz. spinach, 6 fish oils, 5 oz. peas

11: 30 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds, .5 cup oats


Wednesday:

10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

12 p.m: 4 egg whites, 1 whole egg, .5 cups chick peas

2:30 p.m: 1 can tuna, 5 oz. broccoli, .5 oz. almonds,


5:00 p.m: 1 scoop whey, 1 banana, .5 cup oats

5:15 p.m: Workout

6:15 p.m: 40g dextrose, 1 scoop whey

7:15 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

9:15 p.m: 1 chicken breast, 5 oz. spinach, 5 oz. green beans, 6 fish oils,

11:30 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds,



Thursday:

10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

1 p.m: 4 egg whites, 1 whole egg, .5 cups chick peas

3: 45 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

5:15 p.m: 1 scoop whey, 1 banana, .5 cup oats

5:30 p.m: Workout

6:30 p.m: 40g dextrose, 1 scoop whey

7:30 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

9:30 p.m: 1 chicken breast, 5 oz. spinach, 5 oz. green beans, 6 fish oils

11:30 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds


Friday:

10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

12 p.m: 4 egg whites, 1 whole egg, .5 cups chick peas

2:30 p.m: 1 can tuna, 5 oz. broccoli, .5 oz. almonds, .5 cups chick peas

5: 30 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

8:30 p.m: pound ground beef, 5 oz. spinach, 5 oz. green beans, 6 fish oils

11:30 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds, .5 cups oats


Saturday:

10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

12 p.m: 4 egg whites, 1 whole egg, .5 cup chick peas, .5 oz almonds, 5 oz. broccoli

2:30 p.m: 1 cup oats, 1 scoop whey, 1 banana

3:00 p.m: workout

4:00 p.m: 1 scoop whey, dextrose

5:00 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

8:00 p.m: 1 chicken breast, 5 oz. spinach, 5 oz. green beans, 6 fish oils,

~11.00 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds


Sunday:

10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

12 p.m: 4 egg whites, 1 whole egg, .5 cup chick peas, .5 oz almonds, 5 oz. broccoli

2:30 p.m: 1 cup oats, 1 scoop whey, 1 banana

3:00 p.m: workout

4:00 p.m: 1 scoop whey, dextrose

5:00 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

8:00 p.m: 1 chicken breast, 5 oz. spinach, 5 oz. green beans, 6 fish oils

~11.00 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds


Workout:

Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 6x4

Wednesday:
- Deadlift
- Front Squat
- Good Morning
- Abs

Thursday:
- Bench Press
- Pull Down
- Military Press
- Bent-over Row

Saturday:
- Squats
- SLDL
- Hyperextension
- Abs

Saturday:
- DB Incline Bench
- Cable Row
- DB Shoulder
- Pull-Up

The workout is by fortifiediron. I changed up some excercises, though. The diet is like 3100 calories on "on" days, and 2800 on "off" days. The ratio is pretty close to 33:33:33. All the days are pretty much the same, just scheduled differently due to my classes, so if you read all the days, and I don't think anyone will, then that sucks. I'm starting all this tomorrow.

noahfor123
01-07-2006, 01:45 AM
Here are some pics. I'm grabbing my crotch in the one. That's why it's all blacked out. I have no idea why I was doing it.

noahfor123
01-07-2006, 02:16 PM
Today:

Squat:
155 x 12, 10

SLDL:
185 x 12, 12

Hyperextension:
35 x 12, 12, 12

I didn't finish the squats or deadlifts because I got nauseous. I'm pretty much out of shape, and I have no muscular endurance. I'm used to the 6-8 rep range. Plus, I smoke. I'm trying to quit, starting today. Or, I'm a pussy.

I'm not going to start reducing the reps until I feel good about what I can do in this rep range.

noahfor123
01-08-2006, 01:36 PM
1/8

Incline Dumbbell Press:
47.5s x 12, 8, 5

Assited Pull Ups:
-80lbs x 12, 10, 6

Dumbbell Shoulder Press:
35 x 12, 5, 5

Cable Row:
110 x 12, 8, 5

Bob
01-09-2006, 07:46 AM
Good frame to work with Noah...
Good Luck on the smoking.. it kills your gains... and endurance as you have seen.. LOL..

noahfor123
01-11-2006, 07:40 PM
Good frame to work with Noah...
Good Luck on the smoking.. it kills your gains... and endurance as you have seen.. LOL..

Thanks. I haven't smoked since Saturday, and I only smoked one that day.

Anyway:

Deadlifts:
195 x 12, 12, 12

Front Squats:
125 x 8, 8, 8

Good Mornings:
125 x 12, 12, 12

When I do good mornings I bend my knees alot, almost to parallel I'd say. Is this a problem?

noahfor123
01-12-2006, 07:06 PM
Bench Press:
115 x 12, 12, 7

Bent-over Row:
95 x 12, 12, 12

Standing Military Press:
65 x 12, 12, 8

Pulldowns:
"7" x 12, 12, 9

I am having a very hard time sleeping for some reason, and it seems like it started when I started this diet/routine/quitting smoking. I sweat and breathe really heavily. This even happens when I'm not trying to go to sleep. I just feel like crap, which seems is strange since all that stuff is "healthy."

noahfor123
01-14-2006, 04:39 PM
Squats:
155 x 12, 12, 12

SLDL
185 x 12, 12, 12

Didn't do hypers because I felt like the squats and sldl had hit my back/PC sufficiently.

Still haven't smoked. If I can get through tonight it will have been a week.

noahfor123
01-15-2006, 02:02 PM
Incline Dumbbell Press:
47.5s x 12, 12, 9

Assited Pull Ups:
-80lbs x 12, 12, 12

Dumbbell Shoulder Press:
35 x 12, 12, 8

Cable Row:
110 x 12, 11, 10

noahfor123
01-18-2006, 10:17 PM
Deadlift:
210 x 10, 10, 10

Front Squat:
125 x 10, 10, 10

Good Morning:
130 x 10, 10, 10

noahfor123
01-19-2006, 05:25 PM
Bench Press:
120 x 10, 10, 8

Bent-over Row:
100 x 10, 10, 10

Standing Military Press:
70 x 10, 10, 10

Pulldowns:
"8" x 10, 10, 10

noahfor123
01-21-2006, 06:10 PM
Squats:
160 x 10, 10, 10

SLDL:
195 x 10, 10, 10

noahfor123
01-22-2006, 01:16 PM
Incline Dumbbell Press:
50s x 10, 10, 9

Assited Pull Ups:
-70lbs x 10, 10, 10

Dumbbell Shoulder Press:
37.5 x 10, 8, 6

Cable Row:
120 x 10, 8, 8

Two weeks no cigarettes.

noahfor123
01-25-2006, 06:17 PM
Deadlift:
225 x 8, 8, 8

Front Squats:
135 x 8, 8, 8

Good Mornings:
135 x 8, 8, 8

Everything seemed pretty easy today. I probably could have gone heavier on everything.

The squat rack I was using is right in the middle of the designated shoulder raise area. It's not official, but it is where everyone does their 20 sets of shoulder raises. It's cool because I'm standing there with bloody shins, while everyone is flapping their butterfly wings. I know I'm not strong or big or anything. It's still funny.

f=ma
01-25-2006, 06:22 PM
this journal needs a little love

nice progression bro.. youre already up 30lbs on deads and 5lbs on bench. keep it up

noahfor123
01-25-2006, 07:28 PM
Thanks.

I've been lowering the reps each week so I wouldn't really consider the raise in weight as progress.

noahfor123
01-26-2006, 08:43 PM
Bench Press:
125 x 8, 8, 8

Bent-over Row:
110 x 8, 8, 8

Standing Military Press:
80 x 8, 8, 8

Pulldowns:
"9" x 8, 8, 8

I cheated on the pulldowns on the later reps of the second and thrid sets.

Today I was in a computer science class and the dude sitting in front of me was looking at this site. What are the chances?

noahfor123
01-28-2006, 04:08 PM
Squats:
175 x 8, 8, 8

SLDL:
205 x 8, 8, 8

Is this short of a workout going to do anything? Should I be doing more? How am I doing so far?

f=ma
01-28-2006, 04:27 PM
yeah looks good to me. you dont need a million exercises or sets to progress.. just make sure youre adding about 5lbs at a time each time you get to your goal weight..

eg, "when i get 185 for 6 reps, i will add 5lbs"

and just do that for all relevant exercises

noahfor123
01-28-2006, 11:36 PM
Thanks.

I forgot to add that today makes three weeks without a cigarette.

Today's recommended band is Wintersun. If you are into black/death/power/war/viking/folk metal then check them out.

noahfor123
01-29-2006, 03:26 PM
Incline Dumbbell Press:
55s x 8, 8, 8

Assited Pull Ups:
-60lbs x 8, 8, 8

Dumbbell Shoulder Press:
42.5 x 8, 8, 6

Cable Row:
130 x 8, 8, 6

noahfor123
02-01-2006, 05:19 PM
Deadlift:
245 x 6, 6, 6, 6

Front Squats:
145 x 6, 6, 6, 6

Good Mornings:
145 x 6, 6, 6, 6

DB Shrugs:
65s x 8, 8

If I'm doing deaadlifts and I let go of the weight to reset my grip does that ruin the set because it takes all the tension off my body?

noahfor123
02-02-2006, 06:40 PM
Bench Press:
135 x 6, 6, 6, 6

Bent-over Row:
120 x 6, 6, 6, 6

Standing Military Press:
90 x 6, 6, 6, 6

Pulldowns:
"9.5" x 6, 6, 6, 6

kartwheel
02-02-2006, 07:06 PM
i want to wish you good luck in your starting over. i can relate. i haven't seriously been on the weights since oct. of 04. i planned to join the military and went and talked to a recruiter that month. he said they would take me if i could drop my weight. at the time i was 219 lbs at about 10% body fat. they wanted me under 198 lbs. so i dropped the weight & stopped working out. got out of basic in july 05 at 174lbs. just now being able to get back in the gym, and i plan on starting my journal again soon.

whatever you do, don't stop lifting. find a way to maintain your motivation & dedication

noahfor123
02-02-2006, 07:16 PM
Thanks. Good luck to you too.

noahfor123
02-05-2006, 02:51 PM
Squats:
185 x 4, 6, 6, 6

SLDL:
215 x 6, 6, 6, 6

noahfor123
02-08-2006, 09:57 PM
Deadlift:
255 x 5, 5, 5, 5, 5

Front Squat:
145 x 8, 8, 8

Good Morning:
145 x 8, 8, 8

Shrugs:
70 x 8, 8

f=ma
02-09-2006, 04:24 PM
nice man, good progress

especially on those deads

noahfor123
02-09-2006, 07:34 PM
Bench Press:
140 x 5, 5, 5, 5, 5

Bent-over Row:
125 x 5, 5, 5, 5, 5

Standing Military Press:
95 x 5, 5, 5, 5, 5

Pulldowns:
"9.5" x 8, 8, 8

noahfor123
02-09-2006, 11:06 PM
nice man, good progress

especially on those deads

Thanks for the encouragement. Yea, I feel deads are my best lift. That weight was my 1rm a couple months ago, so I can't wait to see what my 1rm is now.

noahfor123
02-11-2006, 03:21 PM
Deadlift:
135 x 3
185 x 3
205 x 3
225 x 1
245 x 1
275 x 1
295 x 1
305 x 1
315 x 1
325 x 1 New PR!

1 Leg Squats Other Foot on Bench with Dumbbells:
45's x 8, 8, 8

Glute-Ham:
15 x 8, 8, 8

Actually, 305 was a PR too. I got 335 off the ground, but my grip failed. I'd like to get 335 since that is double body weight for me.

f=ma
02-13-2006, 07:20 AM
very nice PR bro

great work

noahfor123
02-13-2006, 05:52 PM
Thanks Again.

Bench:
95 x 3
115 x 3
135 x 3
155 x 1
175 x 1
185 x 1 PR

Dips:
BW x 8, 8, 8

Bent Row:
115 x 8, 8, 8

Lateral Raise:
12.5 x 12, 12

noahfor123
02-16-2006, 07:32 PM
Pull ups:
-8 x 8, 8, 8

Standing Military:
85 x 8, 8, 8

Triceps Extension:
65 x 8, 8, 8

Pull Downs:
9.5 x 8, 8

f=ma
02-17-2006, 06:29 AM
nice pr on the bench bro.. youre slamming them out the past week or so

noahfor123
02-18-2006, 11:06 PM
Deadlift:
135 x 3
185 x 3
205 x 3
225 x 1
245 x 1
275 x 1
295 x 1
305 x 1
315 x 1
325 x 1

1 Leg Squats Other Foot on Bench with Dumbbells:
50's x 8, 8, 8

Glute-Ham:
17.5 x 8, 8, 8

I went for 330, and got it about half way up, but my grip went out. I guess I should start training grip. Here's my new routine. I'm trying to focus on strength.

Saturday

Squat/Deadlift Variation Work up to 1 rep max
One Leg Squats 3 x 8
Glute-Ham Raise 3 x 8
Hyperextension 3 x 8
Abs 3 x 8

Monday

Bench Variation Work up to 1 rep max
Dips 3 x 8
Bent Row 3 x 8
Lateral Raise 2 x 12


Wednesday

Front Squat 4 x 6
SLDL 4 x 6
Hyperextension 3 x 8
Abs 3 x 8
Shrugs 2 x 12

Friday

Pull Ups 4 x 6
Bench 4 x 6
Military Press 3 x 8
Rear Delt 3 x 8

Kind of a westside for skinny bastards variation.

noahfor123
02-20-2006, 05:45 PM
Bench:
95 x 3
115 x 3
135 x 3
155 x 1
170 x 1
180 x 1
190 x 1 PR

Dips:
BW + 5 x 8, 8, 8

Bent Row:
120 x 8, 8, 8

Lateral Raise:
15 x 12, 10

f=ma
02-20-2006, 07:40 PM
nice work bro

don't work up for singles so often.. keep shooting for reps for strength gains. shooting for a max too often will hurt your strength as far as ive learned

noahfor123
02-20-2006, 08:50 PM
nice work bro

don't work up for singles so often.. keep shooting for reps for strength gains. shooting for a max too often will hurt your strength as far as ive learned

Ok, thanks. Would 3x3 for the main lifts be a good alternative? So like for today, 3x3 on bench instead of 1rm, and then keep everything else the same, same with the deadlift day, except I was going to replace deadlifts with squats for a couple of weeks.

HardToSquat
02-21-2006, 12:11 PM
Noah:

Nice workouts. I would try 3x5 or even the 3x3 you are thinking about. I found that doing 3x5 over the least few months has been working well for me on just about all of my lifts.

I also just finished working out at Peterson today and I am dead!

Good luck and maybe we will see each other at Peterson sometime.

noahfor123
02-22-2006, 05:37 PM
Thanks. Yea, maybe we will. Who knows, maybe we already have. What are you going to Pitt for?

Front Squat:
150 x 8, 8, 8

SLDL:
215 x 8, 8, 8

Steep Incline Sit Ups:
10 x 8, 8

45 degree Back Raise:
50 x 8, 8, 8

Shrugs:
75 x 8

What do you guys think about this routine:

In weeks 4-6 and 7-9, all three weeks are written out, so one week would be 4x6, the next 5x6, and the last 6x6.

HardToSquat
02-22-2006, 06:40 PM
Noah, beleive it or not I am going for my third Master's degree from Pitt. I went to Pitt Undergrad(1989-1993), MBA grad(1995-1996), MS-MIS grad(1999-2000) and now for a Master's in Geographical Information Systems part-time.

How about you, what is your major?

noahfor123
02-22-2006, 06:58 PM
Wow, that's impressive. I'm in my third year as a philosophy major, but my studies have been less than intense. I'm playing around with the idea of majoring in Geology as well, even though it would be a late start.

noahfor123
02-24-2006, 10:55 PM
Pull ups:
-7 x 6, 6, 6, 3

Bench Press:
145 x 8, 8, 8

Standing Military:
90 x 8, 8, 8

Rear Delt Row:
6 x 8, 8, 8

noahfor123
02-25-2006, 03:27 PM
12" Box Squats:
45 x 10
95 x 5
135 x 5
155 x 5
185 x 5
205 x 5

1 legged squats:
55's x 8, 8, 8

Glute-Ham Raise:
20 x 8, 8, 8

noahfor123
02-27-2006, 05:39 PM
Close Grip Bench Press:
45 x 10
65 x 5
85 x 5
105 x 5
115 x 5
125 x 5
135 x 5
145 x 5
155 x 4

Bent BB Rows:
125 x 8, 8, 8

Incline Dumbbell Bench:
50s x 8, 8, 8

f=ma
02-27-2006, 08:09 PM
nice bench and rows man.

coming along nicely on rows i see.. definitely 130 next week

noahfor123
02-27-2006, 08:49 PM
Thanks dude. I wasn't expecting to get so much on the bench, which is why the progression is so extended. I might be cheating a little on the rows, like standing up a little towards the end of the set.

f=ma
02-27-2006, 08:53 PM
i row with my upper body at around 45 degrees.. im trying to get my angle a little lower though

admittedly, it is much tougher if youre strictly rowing with your upper body parallel to the ground.. im glad your bench is coming around. cgbench is a good exercise.. all in all i like your exercise selection.. i think compounds are far superior to random isos

noahfor123
02-27-2006, 10:09 PM
I have only this site to thank for my exercise selection, and some sort of obsessive compulsive thing I have.

noahfor123
03-01-2006, 05:20 PM
Front Squat:
155 x 8, 8, 8

SLDL:
225 x 8, 8, 8

Captain's chair? leg raises:
8, 8

45 degree Back Raise:
55 x 8, 8

HardToSquat
03-01-2006, 08:02 PM
Nice job on the SLDL. I never tried those yet. I started doing just the regular deadlifts about a year ago. How much more have you been feeling them in your hams, glutes and back versus the regular ones? I may try the SLDL this year.

noahfor123
03-01-2006, 10:04 PM
Thanks. Well, I used to do them with completely straight legs and I never felt them at all in any place other than my lower back/ spinal erectors, but when I started bending my knees I started feeling them more in the hamstrings and glutes. I bend and unbend my knees alot though, so I don't know if they are true SLDL, but whatever. I have a hard time ever really feeling anything in my hamstrings though, except for glute ham raise, but I guess I feel the SLDL more than anything else. Today I didn't really feel them too much in my hams. I think it was because the weight was just a little too heavy that I let my back do most of the work, but that's just a hunch. As far as how they compare to regular deadlifts, it's hard to really know if they are hitting any part harder than any other part. I take them over deadlifts for reps because it's easier to keep in good form.

noahfor123
03-13-2006, 10:50 PM
I was sick and on antibiotics.

Box Squats:
95 x 5
135 x 5
155 x 5
175 x 5
195 x 5
205 x 3

That's all I did today. I just need to get back in the swing of things, but I also went indoor rock climbing, which I hope will bring up my lagging grip. It's tough.

f=ma
03-14-2006, 06:40 AM
nice to see you back in the saddle bro.. glad the sickness didnt keep you down. box squats looking real nice

noahfor123
03-23-2006, 10:21 PM
3/23

Front Squats:
145 x 8, 8, 8

SLDL:
215 x 8, 8, 8

3/24

Pullups x 5, 5, 5

Bench Press:
150 x 5, 5, 5

Seated Row
8 x 10, 10, 10

Seated Military Press:
75 x 8, 8, 8

noahfor123
03-29-2006, 05:01 PM
3/28

Close Grip Bench:
155 x 5

Bent Row:
135 x 7, 6, 5

Incline Dumbbell Bench:
50 x 8, 8, 8

Pull Downs:
8 x 8, 8, 8,

Shrugs:
85s x 8

3/29
Box Squats:
Worked up to one set of 215 x 4

SLDL
215 x 12, 12

noahfor123
04-01-2006, 12:17 AM
Pullups x 6, 5, 5

Bench Press:
150 x 6, 6, 7

Seated Row
8.5 x 10, 10, 10

Dumbbell Shoulder Press:
45s x 8, 8, 8

noahfor123
04-02-2006, 04:32 PM
Box Squats:
195 x 8, 8, 8

noahfor123
04-03-2006, 06:53 PM
Close Grip Bench:
165 x 3

Bent Row:
140 x 6, 6, 6

Incline Dumbbell Bench:
55 x 8, 8, 8

Pull Downs:
8.5 x 8, 8, 8,

f=ma
04-03-2006, 08:46 PM
looking good bro.. keep it up

noahfor123
04-03-2006, 10:41 PM
Thanks dude.

noahfor123
04-06-2006, 06:44 PM
Box Squats
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5

Glute Ham Raise
17.5 x 5, 5, 5

One Leg Squats
100 x 8, 8

And today makes 3 months of not smoking.

f=ma
04-06-2006, 06:56 PM
congrats on not smoking for 3 months.. damn nice squats too

noahfor123
04-06-2006, 10:41 PM
congrats on not smoking for 3 months.. damn nice squats too

Thanks. I did not think I was going to be able to get five. 205 seemed heavy, even 155 seemed heavy, and I thought I was going out on a limb putting those other 45's on there, but that's the way it seems to be with squats, everything seems heavy.

HardToSquat
04-07-2006, 05:55 AM
Great squats Noah. Keep it up with the non-smoking too. I gave up daily binge drinking/borderline alcoholism for about a year and a half now and feel great. It is hard as hell kicking a habit like smoking or alcoholism but keep it up as it is worth it!

noahfor123
04-07-2006, 11:41 PM
Great squats Noah. Keep it up with the non-smoking too. I gave up daily binge drinking/borderline alcoholism for about a year and a half now and feel great. It is hard as hell kicking a habit like smoking or alcoholism but keep it up as it is worth it!

Thanks. Good job on the stopping of the drinking. I can imagine what kind of strength that must take.

4/7

Pull Ups:
7, 6, 5

Bench Press:
150 x 8, 8, 7

Seated Row:
9 x 9, 9, 9

Standing Military:
95 x 8, 8, 7

f=ma
04-10-2006, 02:40 PM
making some progress on bench there.. keep it up man

noahfor123
04-10-2006, 05:19 PM
Thanks for the support.

Front Squats:
160 x 8, 8, 8

SLDL:
230 x 8, 8, 8

I started taking lexapro yesterday. Hopefully it won't have any effect on my lifting.

noahfor123
04-15-2006, 06:48 PM
Box Squats:
200 x 8, 7, 6

Pull Ups:
BW x 7, 6, 5

Incline Bench:
135 x 5, 5, 5

Sit Ups:
25 x 6, 5

I think I'm going to switch to a full body routine about once a week and focus more on climbing, which I just recently started doing.

noahfor123
04-20-2006, 10:06 PM
Front Squats:
165 x 8, 7, 5

Good Mornings:
165 x 8, 8, 8

Dips:
BW + 10 x 8, 5, 7

Pull Ups:
5, 5, 5

Chair Leg Raise:
7.5 x 8, 8, 8

noahfor123
04-26-2006, 10:57 PM
Squats:
205 x 7, 6, 5

Bent Rows:
145 x 5, 5, 5

Standing Military:
95 x 8, 7, 2

Back Raise:
50 x 8, 8

Dips:
BW + 10 x 7, 7, 6

Leg Raise:
10 x 8, 8

Pull Ups:
8

f=ma
05-01-2006, 02:26 PM
did you switch to full body? seems so

in either way, keep it up bro..

noahfor123
05-10-2006, 06:52 PM
Yeah, I switched to full body, and I'm trying to cut fat now. I started rock climbing, and since I'm doing that alot, a split routine takes up too many days, so I'm doing full body 1-2 a week.

This isn't my first workout since my last post; I skipped making a post for a few:

Front Squats:
165 x 8, 7, 6

Good Mornings:
165 x 8, 8, 8

Pull Ups:
8, 7, 6

Bench Press:
145 x 8, 6, 5

Leg Raise:
10 x 8, 7, 6

Lateral Raise:
12.5 x 12, 12

noahfor123
05-27-2006, 04:43 PM
Box Squats:
185 x 5
205 x 5

Pull Ups:
5, 5, 5

Dips:
BW + 25 x 7, 7

DB Shoulder Press:
45s x 5, 5

noahfor123
06-03-2006, 05:32 PM
Deadlift:
225 x 3
275 x 3
305 x 1

Seated Row:
11 x 5, 5

Standing Military:
95 x 6, 5

Inclined Sit-Ups:
9 x 3

Rear Delt Fly:
5 x 10, 10

f=ma
06-05-2006, 10:43 AM
nice past few workouts!

deads are looking real nice!

noahfor123
06-11-2006, 06:43 PM
nice past few workouts!

deads are looking real nice!

Thanks. Actually, the deads are down 20 pounds from my PR, but I've also lost about 15 pounds for climbing, and alot of strength, but I feel like I'm a stronger climber, and I can do alot of pull ups now.

Box Squats:
185 x 5, 4

Pull Ups:
BW x 8, 8

Bench Press:
140 x 7, 7

Lateral Raise:
15 x 9, 9

Leg Press:
250 x 8, 8

Weak workout. I know I'm getting weaker, but I think this had something to do with sleep.

noahfor123
06-16-2006, 12:33 PM
Front Squats:
145 x 9, 8

Pull Ups:
BW x 11, 7

Dips:
BW x 10, 10

Incline Sit-Ups:
BW x 10, 10

Seated Dumbbell Shoulder Press:
42.5s x 6

Glute-Ham Raise:
BW x 8, 8

I did this entire workout in 30 minutes and it made me nauseous.

Ateam311
06-16-2006, 12:51 PM
Front Squats:
145 x 9, 8

Pull Ups:
BW x 11, 7

Dips:
BW x 10, 10

Incline Sit-Ups:
BW x 10, 10

Seated Dumbbell Shoulder Press:
42.5s x 6

Glute-Ham Raise:
BW x 8, 8

I did this entire workout in 30 minutes and it made me nauseous.
Looks good!

My workout went by fairly fast today as well given how much I did. So fast in fact that I felt lightheaded after a few of my exercises, but I pressed on and managed to finish everything that I had set out to do. Guess you could say that I'd rather pass out on the gym floor than leave and beat myself up later on in the day for not finishing my routine, haha.

noahfor123
06-16-2006, 03:28 PM
Cool. I'm not that committed. I had planned on doing a little more shoulder stuff, but I didn't want to puke.

noahfor123
06-21-2006, 10:40 AM
Squats:
175 x 8, 9

Pull Ups:
2.5 x 8, 7

Incline Bench:
125 x 7, 7

Some other little stuffc.

So, I live in the city of Pittsburgh. Last night, I look up the street and there is this big fox running around. I've never seen a fox, but right there on a city street is one.

Edit: Actually, it turns out it was a coyote, which makes it even better.

noahfor123
06-28-2006, 02:19 PM
Front Squats:
145 x 10, 9

Good Mornings:
135 x 10, 145 x 10

Seated Rows:
10 x 6, 6

Dips:
BW x 10, 10

Standing Military:
85 x 6, 5

Eszekial
06-28-2006, 02:23 PM
What's your most latest stats? Still cutting after 6 months?

noahfor123
06-28-2006, 11:02 PM
Well, I was constantly wavering between cutting and bulking, but the cuts only ever lasted for a week or less, so I was basicly bulking up until about three months ago, and since then I have been cutting. Of course, I went about doing it the wrong way. It was my first cut, and because I became interested in climbing I slacked off on the workouts, and wanted to cut weight quickly so I cut the calories way down, and I probably lost alot of muscle because of that.

When I started this journal I was 160. I got up to about 172, and now I'm at 155. I'm leaner than I was at 160, and maybe a little stronger.

noahfor123
07-09-2006, 04:11 PM
Front Squat:
145 x 8, 8

SLDL:
225 x 8, 8

Dumbbell Shoulder Press:
40s x 8, 10

Captain Leg Raise:
BW x 12, 10

noahfor123
07-11-2006, 09:55 PM
Pull Ups:
BW x 8, 7

Bench Press:
140 x 7, 5

Standing Row:
120 x 8, 8

Dips:
BW + 30 x 7, 7

'Plate' Raise:
25 x 12, 10

Lateral Raise:
12.5 x 8, 8

Rear Delt Fly:
6 x 10, 10

Inclined Sit Ups:
BW x 12, 6

noahfor123
07-16-2006, 12:37 AM
Seated Military:
85 x 8, 8

Deadlift:
255 x 8, 6

One Legged Squat:
50s x 8, 8, 8, 8

Captains Chair? Leg Raise:
BW x 10, 10

noahfor123
07-16-2006, 04:48 PM
Incline Bench:
130 x 7, 5

Pull Ups:
BW + 10 x 8, 6

Skull Crushers:
55 x 9, 9

Hammer Curls:
30s x 6, 5

Side Bends:
50 x 8, 6

Natetaco
07-16-2006, 06:05 PM
nice lifting man, making great progress:D

noahfor123
07-16-2006, 11:27 PM
nice lifting man, making great progress:D

Thanks. I can't be sure I'm remembering correctly, but I think you and I have the same birthday, Nov. 4. WOW.

noahfor123
07-17-2006, 10:17 PM
Here are some recent pics. There are some on the first page, when I started this journal. I'm not sure I've made much progress. In the one pic I look much more muscular than I actually am, must be the camera.

noahfor123
07-18-2006, 06:07 PM
Squats:
185 x 8, 8

Good Mornings:
145 x 12, 12

Sit Ups:
9 x 6, 5

Dumbbell Shoulder Press:
45 x 7, 5

noahfor123
07-22-2006, 01:10 AM
Standing Row:
120 x 8, 8

Pull Ups:
BW x 7, 4

Bench Press:
140 x 8, 7

Dips:
BW x 9, 7

'Plate' Raise:
30 x 8, 8

Lateral Raise:
12.5 x 8, 8

Rear Delt Fly:
6.5 x 8, 8

noahfor123
07-25-2006, 09:59 PM
Deadlift:
275 x 5, 5, 5

Standing Military:
80 x 7, 5

Upright Row:
65 x 8, 9

Leg Press:
320 x 3
270 x 8, 6

noahfor123
07-28-2006, 05:25 PM
Bench Press:
145 x 7, 7

Dumbbell Decline Bench:
55s x 7, 6

Chin Ups:
BW + 12.5 x 6, 5

Seated Rows:
8.5 x 8, 8

Some other crap.

noahfor123
08-12-2006, 12:08 PM
So I've switched to doing regular Westside just because my friend wants to and I find it to be an enjoyable program even if it isn't the best choice for me.

Dynamic Bench Day

Bench:
85 x 3, 3, 3, 3, 3, 3, 3, 3

Skull Crushers:
65 x 8, 8, 8

Bent Rows:
115 x 8, 8, 8

Dumbbell Shoulder Press:
42.5s x 8, 8, 8

noahfor123
08-14-2006, 10:19 PM
Dynamic Squat/Dead

Box Squats:
125 x 2, 2, 2, 2, 2, 2, 2, 2
195 x 1

SLDL:
235 x 5, 5, 5, 5

Sit Ups:
15 x 2, 2, 2

Pull Throughs:
70 x 8, 8, 8, 8

noahfor123
08-15-2006, 02:44 PM
Max Bench

Bench Press:
95 x 3
115 x 3
135 x 3
150 x 3
160 x 1
170 x 1
175 x FAIL

Pull Ups:
BW x 11, 7, 6

Close Grip Bench:
130 x 8, 7, 5

Lateral Raises:
15s x 8, 8, 8

noahfor123
09-06-2006, 12:25 AM
Well, I didn't quit. I signed up for an olympic lifting and powerlifting class and I'm taking that now. We haven't really started it yet. The routine looks pretty intense. There is nothing below the 6 rep range, which seems kind of weird for a powerlifting class, but I overheard another instructor saying something about decline bench working the inner pecs, so...yeah...

Overhead Squat:
Bar x 10

No Hands Front Squat:
Bar x 10

Standing Clean:
Bar x 10

Only had like 15 minutes today, so that's all I could get done, just getting a feel for the new exercises.

noahfor123
09-07-2006, 08:40 PM
Front Squats:
135 x 10, 10, 10

Step-Ups:
40 x 12, 12

RDL:
215 x 12, 12

Bench Press:
135 x 8, 7

noahfor123
09-09-2006, 12:01 AM
OH Squat:
50 x 10

No Hands Front Squat:
50 x 10

Trap Clean:
50 x 10

High Pull From Floor:
65 x 10, 10, 10

High Pull From Rack:
65 x 10, 10, 10

I just trying to figure out the movements at this point. I didn't really do sets, just lots of singles, but the routine calls for sets.

f=ma
09-11-2006, 09:31 AM
nice looking workouts in here!

your pics are looking thick man, keep it up

noahfor123
09-11-2006, 11:15 PM
Thanks dude. I've actually lost alot of weight. I'm about 149 now. It's all been for climbing. I'm climbing V3-4 outdoors and it's been about 6 montsh since I've started. My girlfriend is better than me though and she hasn't lost any weight. I think I'm going to try and start 'bulking' very slowly.

Box Squats:
175 x 8, 7, 8

One Leg Squats:
50 x 12, 12

Good Mornings:
135 x 12, 12

Inclined Bench:
120 x 7, 7, 7

Flat Dumbbell Bench:
50s x 8, 7, 6

Dumbbell Shoulder Press:
37.5s x 6, 7, 6

noahfor123
09-13-2006, 11:28 AM
OH Squat:
55 x 10

No Hands Front Squat:
55 x 10

Trap Clean:
55 x 10

Power Shrug:
95 x 5, 5
135 x 5

Power Shrug (Rack):
135 x 5, 5, 5

Push Jerk:
65 x 6, 6

Pull Ups:
BW x 8, 8, 7

noahfor123
09-14-2006, 03:29 PM
Fornt Squat:
140 x 10, 10, 10

RDL:
225 x 12, 12

Step Ups:
50 x 12, 12

Bench Press:
135 x 10, 9

Inclined Dummbell Press:
40s x 12, 10

noahfor123
09-15-2006, 07:48 PM
OH Squat:
55 x 10

No Hands Front Squat:
65 x 10

Trap Clean:
65 x 10

High Pull From Floor:
80 x 7, 7, 7

High Pull From Rack:
80 x 7, 7, 7

Bent Over Row:
115 x 8
105 x 8
105 x 8

Kneeling DB Row:
37.5s x 8, 8

noahfor123
09-18-2006, 10:41 PM
Box Squats:
180 x 8, 8, 6 had to drop the weight because I hurt my back

One legged squats:
45s x 12, 12

Inclined Bench:
120 x 8, 8

Dumbbell Shoulder Press:
40s x 6, 6

Really hurt my lower back, the really low part on the side. I can't tell exactly where it is.

noahfor123
09-19-2006, 11:01 PM
Chin Ups:
BW+20 x 6

Pull Ups:
BW x 6, 6

Pull Downs:
8 x 8, 8, 8

Shrugs:
40s x 12, 12

Upright Row:
50 x 10, 10

Hammer Curls:
25s x 10, 9

Reverse Wrist Curls:
5 x 10, 10

Finger Roll Wrist Curl:
27.5 x 10, 10

Rear Delt Raise:
5 x 10
10 x 10

noahfor123
09-21-2006, 09:04 PM
Front Squat:
145 x 10, 10, 10

RDL:
230 x 11, 10

Step Ups:
70 x 12, 12

Bench Press:
140 x 10, 5(started laughing), 7

Inclined Dummbell Press:
45s x 7, 6

noahfor123
09-22-2006, 08:47 PM
OH Squat:
55 x 10

No Hands Front Squat:
75 x 10

Trap Clean:
75 x 5
85 x 5

High Pull From Floor:
85 x 7, 7, 7

High Pull From Rack:
85 x 7, 7, 7

Bent Over Row:
105 x 10
105 x 8

Kneeling DB Row:
40s x 10, 10

BB Shrug:
85 x 12, 12

Hammer Curl:
27.5s x 10, 9

Wrist Curl:
30 x 9, 8

noahfor123
09-25-2006, 02:28 PM
Squats:
175 x 6, 6, 6

One Leg Squats:
50s x 10, 10

Good Mornings:
145 x 10, 10

Standing Military:
80 x 10, 9, 7

Flat Dumbbell Bench:
50s x 10, 7

noahfor123
09-27-2006, 10:34 PM
OH Squat:
55 x 10

No Hands Front Squat:
80 x 10

Trap Clean:
85 x 7, 7

Power Shrug:
120 x 6, 6, 6

Power Shrug (Rack):
155 x 6, 6, 6

Push Jerk:
100 x 6, 5, 5

Pull Ups:
BW x 8, 8, 7

noahfor123
09-28-2006, 09:25 PM
Front Squats:
155 x 6, 6, 6

Step-Ups:
80 x 12, 12

RDL:
225 x 10, 10

Bench Press:
150 x 6, 6, 4

sharkall2003
09-28-2006, 09:36 PM
Your front squats crush mine. I can hardly even do one. Nice full body workout.

noahfor123
09-29-2006, 06:29 PM
Your front squats crush mine. I can hardly even do one. Nice full body workout.

Thanks. That's kind of weird. You squat more than I do. You probably just need to get used to them.

noahfor123
09-29-2006, 06:34 PM
OH Squat:
60 x 10

No Hands Front Squat:
80 x 10

Trap Clean:
90 x 8
90 x 8

High Pull From Floor:
90 x 6, 6, 6

High Pull From Rack:
90 x 6, 6, 6

Bent Over Row:
110 x 10, 10, 10

Kneeling DB Row:
45s x 11, 10

Upright Row:
60 x 10, 10

BB Shrug:
95 x 12, 12

Hammer Curl:
27.5s x 12, 11

Wrist Curl:
32.5 x 10, 8

noahfor123
10-03-2006, 06:11 AM
Squats:
185 x 6, 6, 6

One Leg Squats:
50s x 11, 11

Good Mornings:
155 x 12, 12

Standing Military:
85 x 10
90 x 8, 5

Flat Dumbbell Bench:
50s x 10, 11

noahfor123
10-03-2006, 06:06 PM
OH Squat:
65 x 10

No Hands Front Squat:
95 x 10

Trap Clean:
95 x 5, 5

Power Shrug:
130 x 5, 5, 5

Power Shrug (Rack):
150 x 5, 5, 5

Push Jerk:
110 x 5, 5, 5

Pull Ups:
BW x 8

noahfor123
10-05-2006, 06:44 PM
Front Squat:
160 x 6, 6, 6

RDL:
240 x 12, 11

Step Ups:
85 x 10, 10

Bench Press:
155 x 6, 5, 6

Inclined Dummbell Press:
45s x 10, 10

noahfor123
10-09-2006, 03:32 PM
Squats:
190 x 6, 6, 6

One Leg Squats:
55s x 8, 10

Good Mornings:
170 x 10, 10

Standing Military:
90 x 9, 7, 5

Flat Dumbbell Bench:
55s x 10, 10

noahfor123
10-12-2006, 08:06 AM
OH Squat:
65 x 10

No Hands Front Squat:
95 x 10

Trap Clean:
100 x 5, 5

Power Shrug/Power Shrug/Power Shrug/Power Clean:
150/120 x 4, 4, 4


Push Jerk:
120 x 5, 5, 5

Pull Ups:
BW x 8

noahfor123
10-12-2006, 09:27 PM
Front Squat:
165 x 6, 6, 6

RDL:
265 x 11, 11

Step Ups:
90 x 10, 10

Bench Press:
160 x 5, 3, 4

Inclined Dummbell Press:
45s x 10, 10, 10

noahfor123
10-16-2006, 03:15 PM
OH Squat:
70 x 10

No Hands Front Squat:
95 x 10

Trap Clean:
105 x 5, 5

Power Shrug:
170 x 6, 6, 6

Pull Ups:
BW x 8, 8, 7

noahfor123
10-16-2006, 03:16 PM
Squats:
200 x 6, 6, 6

One Leg Squats:
60s x 8, 8

Good Mornings:
165 x 12, 12

Standing Military:
95 x 8, 7, 6

Flat Dumbbell Bench:
55s x 8, 8

noahfor123
10-17-2006, 01:06 PM
OH Squat:
75 x 10

No Hands Front Squat:
105 x 10

Trap Clean:
105 x 6, 6

High Pull/High Pull/Clean:
150/130 x 3, 3, 3

Push Jerk:
125 x 4, 4, 4

Pull Ups:
BW x 8, 6, 6

Pull Downs:
9 x 7, 6, 6

Upright Row:
70 x 8, 8

noahfor123
10-19-2006, 02:36 PM
Front Squat:
175 x 6, 6, 6

RDL:
270 x 10, 10

Step Ups:
95 x 10, 10

Bench Press:
165 x 6, 5, 4 (30 seconds between each rep. did it for class im taking)

Inclined Dummbell Press:
50s x 10, 10

Skull Crushers:
55 x 12
65 x 7

noahfor123
10-20-2006, 01:14 PM
OH Squat:
75 x 10

No Hands Front Squat:
110 x 10

Trap Clean:
110 x 6, 6

High Pull From Floor:
120 x 6, 6, 6

Bent Over Row:
125 x 8, 7, 6

Kneeling DB Row:
50s x 9, 9

noahfor123
10-23-2006, 03:16 PM
Squats:
210 x 3
215 x 3
220 x 3

Good Mornings:
170 x 12, 12

Walking Lunges:
70 x 16 steps

Standing Military:
100 x 8, 3, 6

Dumbbell Bench:
55s x 10, 10

Skull Crushers:
60 x 7, 8

noahfor123
10-26-2006, 01:29 PM
Front Squat:
185 x 3
190 x 3, 3

RDL:
275 x 7, 8, 5 (I couldn~t hold the weight. I usually use chalk.)

Step Ups:
105 x 8, 8

Bench Press:
170 x 3, 2, 2

Inclined Dummbell Press:
50s x 11, 8

Skull Crushers:
22.5s x 8, 8

noahfor123
10-31-2006, 01:25 PM
Squats:
225 x 3, 3, 3


Good Mornings:
175 x 12, 12



Standing Military:
105 x 8, 6, 5

Dumbbell Bench:
60s x 8, 7

noahfor123
10-31-2006, 01:27 PM
OH Squat:
85 x 10

No Hands Front Squat:
115 x 10

Trap Clean:
115 x 6, 6

Power Shrug/Clean:
180/150 x 2, 2, 2

Push Jerk:
135 x 3, 3, 3

Pull Ups:
BW x 8, 6, 6

Pull Downs:
9 x 8, 6

Seated Shrugs:
65s x 12, 12

noahfor123
11-02-2006, 01:29 PM
Front Squat:
195 x 3, 3
200 x 3

RDL:
285 x 12, 12

Step Ups:
105 x 8, 8

Bench Press:
175 x 2
170 x 3, 3

Inclined Dummbell Press:
50s x 10, 10, 10

Skull Crushers:
25s x 6, 7

noahfor123
11-04-2006, 04:54 PM
OH Squat:
90 x 10

Drop Squat:
75 x 10

Snatch:
75 x 10, 10

Highpull:
130 x 2, 2, 2

Bent Row:
135 x 8, 8, 8

Kneeling Row:
55s x 9, 9

Upright Row:
70 x 12, 12

noahfor123
11-07-2006, 01:39 PM
OH Squat:
90 x 10

No Hands Front Squat:
120 x 10

Clean:
120 x 1
130 x 1
140 x 1
150 x 1
160 x 1
180 x 1
190 x 1

Push Jerk:
140 x 3, 3, 3

Pull Ups:
BW x 6, 6, 6

Pull Downs:
9 x 8, 8

noahfor123
11-09-2006, 01:22 PM
Bench Press:
175 x 3, 3, 3

Inclined DB Bench:
55s x 8, 8, 8

DB Triceps Extension:
25s x 7, 6

Bent Rows:
135 x 8, 8, 7

DB Rows:
60s x 7, 6

noahfor123
11-14-2006, 03:39 PM
Front Squat:
205 x 3, 3, 3

SLDL:
245 x 10, 10

noahfor123
11-14-2006, 03:41 PM
OH Squat:
80 x 10

Drop Squat:
80 x 10

Snatch:
80 x 6, 7

Clean and Jerk:
130 x 3, 3
135 x 3

Squats:
235 x 3, 3, 3

Pull Ups:
BW x 8, 6, 6

Pull Down:
10 x 5, 4, 4

DB Shoulder Press:
45s x 8, 8, 7

noahfor123
11-17-2006, 11:43 AM
Front Squat:
210 x 3, 3, 3


sldl:
250 x 10, 10

Step Ups:
110 x 8, 8

Bench Press:
185 x 2, 2, 2 (30 seconds rest in between reps)

Inclined Dummbell Press:
55s x 9, 9, 8

Skull Crushers:
25s x 8, 8

noahfor123
11-20-2006, 01:30 PM
Squats:
250 x 3
240 x 2, 3

Good Mornings:
180 x 12, 12

Walking Lunges:
90 x 24, 24

Standing Military:
110 x 5, 5, 5

Dumbbell Bench:
60s x 9, 9, 8

Skull Crushers:
55 x 12, 12

noahfor123
11-21-2006, 01:21 PM
Clean:
160 x 2, 2, 2

Jerk:
145 x 3, 3, 3

Pull Ups:
BW+5 x 6, 5, 4

Pull Down:
9 x 7, 6, 5

Seated Shrugs:
70s x 12, 12

Hammer Curls:
30s x 10, 6

Wrist Curls:
30 x 7, 5

noahfor123
11-23-2006, 05:59 PM
Deadlift:
WU
325 x 1

Leg Press:
250 x 12, 12, 12

Good Mornings:
115 x 12, 12

Front Squats:
165 x 6, 5

DB Shoulder Press:
47.5 x 7, 6, 6

Bench Press:
135 x 8, 8, 8

noahfor123
11-28-2006, 01:21 PM
Squats:
Worked Up to
265 x 1

Good Mornings(started doing them differently):
125 x 12, 12

Walking Lunges:
95 x 24, 24

Standing Military:
110 x 6, 4, 4

Dumbbell Bench:
60s x 10, 9, 8

DB Skull Crushers:
22.5 x can't remember

noahfor123
11-28-2006, 01:23 PM
OH Squats:
45 x 10

Drop Squats:
45 x 10

Snatch:
45 x 10, 10

Clean & Jerk:
140 x 3, 3, 3

Pull Ups:
BW + 5 x 6, 6, 4

Pull Downs:
10 x 5, 4, 4

Hammer Curls:
30s x 10, 9

Wrist Curls:
32.5 x 8, 6

noahfor123
11-30-2006, 01:22 PM
Front Squat:
215 x 3, 2, 2

SLDL:
255 x 10, 11

Step Ups:
115 x 8, 8

Bench Press:
185 x 2, 2, 1

Inclined Dummbell Press:
55s x 9, 8, 6

Skull Crushers:
60 x 12, 12

noahfor123
07-27-2007, 06:02 PM
So, I'm going to start keeping a journal here again just because I have trouble keeping a paper one. I keep a pretty boring journal.

Currently I weigh 160lbs, and I'm using a routine based on the texas method. My goal is strength. I'm just going to maintain this bodyweight. I think I'm going to try competing in a powerlifting meet in November. If I do it will be my first one. I just joined a new gym and everyone there is strong as hell, so I'm super motivated to get stronger so I don't feel like such a weiner being there. I'm also doing Brazilian Jiu Jitsu.

Friday - High Intensity, Low Volume

Deadlift:
365 2x1

Bench Press:
195 1x3

Front Squat:
215 1x3

Reverse Hypers:
30 3x10

Standing Cable Crunches:
65 2x10

noahfor123
07-30-2007, 10:33 PM
Monday - Medium Intensity, High Volume

Squats:
215 5x5

Bench Press:
180 5x5

High Pull:
140 7x2

Reverse Hyper:
40 3x8

Saxon Bend:
20 2x12 (6 per side)

noahfor123
08-01-2007, 05:47 PM
Wednesday - Low Intensity, Low Volume

OH Squats:
105 3x3

Standing Overhead Press:
115 2x5

Chin Ups:
BW 2x5

Finger Rolls:
80 2x8

Also, since this is my journal, I think I'll boast about the fact that my girlfriend deadlifted 245 pounds today, after less than 4 months of training, and she's not even an athlete, and she's 120 lbs.

noahfor123
08-03-2007, 02:27 PM
Squats:
275 1x3

Push Press:
165 1x2

Power Clean:
171 1x1

Glute Ham Raise:
15 3x8

Standing Crunches:
Stack 2x10

noahfor123
08-06-2007, 10:35 PM
Squats:
215 5x5 (should have done 220, didn't look at journal)

Bench Press:
185 5x5

High Pull:
145 7x2

Glute Ham Raise:
20 3x8

Saxon Bend:
15 2x12 (6 per side)

SupRsmall
08-06-2007, 11:19 PM
lol, after 4 months of training myself my deadlift is under half of what your gf's is! hahahahha.

I saw at the beginning of your journal that you were smoking? have you given that up?

noahfor123
08-07-2007, 02:05 PM
lol, after 4 months of training myself my deadlift is under half of what your gf's is! hahahahha.

I saw at the beginning of your journal that you were smoking? have you given that up?

Yeah, since starting this journal 1.5 years ago I've had three puffs from a cigarette, and that was like a year ago, so yeah, I quit.

I think you're squat and deadlift are probably alot higher than you think, and if not then they can probably progress faster than you think. When I started training, I started deadlifting using like 100 pounds, and it felt kind of heavy, so I just went from there, going up 5 pounds per week. But, one day I decided to max out just to see how much I could lift, and I got up into the low 200s. The moral of the story being that I probably should have just done that from the very beginning, after getting the form down of course, and then went from there.

As a novice, if you are eating right and sleeping right and training right, you could probably add 15-30 pounds to your squat per week, at first. That's what Mark Rippetoe has me believe. He says that at the very beginning, a novice can add 20 pounds to his squat per training session, and for Rippetoe that means around three times per week.

I bet that by September 3 you could be deadlifting 235.

I have my girlfriend using Rippetoe's starting strength, and she's been adding 5 pounds to her squat per week, and 10 pounds to her bench every three weeks, for like 2 months now, and she's not even eating or sleeping well. Just don't sell yourself short.

A set of 135 x 8 squats still feels heavy to me, but I could probably do a set of 8 full squats with 235. The point is not to let the heaviness determine what you add to the bar. I mean if the weight is a struggle to get up that's one thing, but if it just feels heavy that's another thing.

SupRsmall
08-07-2007, 08:12 PM
Wow, thats great advice im gunna take that to heart.
Thats one thing i just realized about my lifting (primarily leg strength) I seem to think that if i do something one week and come back the next ill be "stronger" and ill know if i am or not the minute i start the exercise, and if i dont "feel" stronger then i usually keep the weight at about the same. but i dont think im pushing myself to do that extra 10 or 15 pounds every week (on legs that is) on bench i really push myself.

Next leg day gunna bump up that weight wether i like it or not :nod:

Thanks alot!

noahfor123
08-08-2007, 03:19 PM
Thanks alot!

No problem.

OH Squats:
107.5 3x3

Overhead Press:
120 2x5

Chin Ups:
5 2x5

noahfor123
08-10-2007, 01:18 PM
Sumo Deadlift:
335 x 1
355 x miss (got 365 two weeks ago twice but missed this)

Conventional Deadlift:
375 x 1 New PR, but still disappointed with the sumo, just did this to make
myself feel better

Bench Press:
205 x 3

Front Squat:
225 x 3

Reverse Hypers:
50 2x8

noahfor123
08-19-2007, 11:12 AM
I was on vacation for a week, but I still worked out.

Monday:

Squats:
225 5x5

Bench:
190 5x5

Speed Deads:
180 8x3

G-H Raise:
25 3x8

Wendnesday:

OH Squats:
110 3x3

OH Press:
122.5 2x5

Chins:
10 2x5

Finger Rolls:
90

Reverse Wrist Curls:
22.5

Wrist Curls:
60

Friday:

Squats:
300 x 1 PR

Push Press:
165 x 3

Chins:
25 x 5

noahfor123
08-20-2007, 03:20 PM
Squats:
235 5x5

Bench:
195 4x5, 1x4

Speed Deads:
195 8x3

GH Raise:
25 3x8

Saxon Bends:
15 x 16, 16

noahfor123
08-22-2007, 02:15 PM
Squats:
185 2x5

Bench:
155 2x5

Rows:
115 2x5

Finger Rolls:
100

Wrist Extension:
30

Wrist Curl:
80

noahfor123
08-24-2007, 04:24 PM
Squat:
315 x 1 PR

Bench:
225 x 1

Chins:
35 x 4

Reverse Hypers:
52.5 3 x 8

Standing Crunches:
Stack 3 x 7

noahfor123
08-28-2007, 04:13 PM
Squat:
240 5x5

Bench:
197.7 4x5, 1x4

Speed Deadlift:
210 8x3

Saxon Bends:
20 2x10

noahfor123
08-29-2007, 04:39 PM
Front Squats:
155 3x3

Military Press:
115 3x5

GHR:
30 3x5

Chins:
15 3x5

noahfor123
08-31-2007, 05:18 PM
Deadlift:
355 x 1
385 x miss

Bench:
215 x 3

13" Box Squat:
255 x 5

noahfor123
09-10-2007, 05:01 PM
I started using a routine that follows the basic Westside template because I was so sick of Squats and Flat Bench, not that that is all that can be done in the Texas Methos, but I just felt like a change.

Arched Back Wide Stance Good Mornings:
45 x 12
95 x 6
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
285 x 3

GHR:
25 3x5

Captains Chair Bent Leg Raise:
BW 3x8

Reverse Hypers:
70 3x8

noahfor123
09-12-2007, 03:43 PM
Floor Press w/ chains 22nd loop 14 hanging links either side (just for my records):

45+ x 12
95+ x 6
115+ x 3
145+ x 3
165+ x 3
185+ x 1
195+ x 1
205+ x 1
210+ x miss

DB Triceps Extension:
20s 6x8

Chins:
BW x 9, 6, 4

DB Lateral Raises:
15s 2x10

noahfor123
09-14-2007, 04:22 PM
If anyone has any criticism of this routine I've pu together I'd be glad to hear it. I lift raw. Is there something I should do differently because of this fact? Also, I'd like to do standing overhead press and overhead squats, but I'm not sure about where they would fit into the program.

DE Squats 13" Box:
155 8x2

Romanian Deadlifts:
275 4x5

AB Wheel:
BW 3x7

Reverse Hypers:
Small Band + 50 3x8

noahfor123
09-14-2007, 04:32 PM
Also, my girlfriend deadlifted 265 today. She started working out like 8 months ago, but she quit for a couple of months in there, she's probably only had 6 months of lifting experience, so I think it's pretty impressive. She weighs 120. Here's the vid:

http://youtube.com/watch?v=cyJ77gvvLlI

The lift isn't all that pretty, and it's hitched at the top. Her form is better on lower weights.

noahfor123
09-16-2007, 12:17 PM
DE Bench:
115 8x3

EZ Tri Extension:
60 3x5

Blast Strap Rows:
BW 3x12

DB Shoulder Press:
50s 3x5

noahfor123
09-17-2007, 07:04 PM
Arched Back Wide Stance Good Mornings:
45 X 12
95 X 10
135 X 3
185 X 3
215 X 3
245 X 3
275 X 3
295 X 3
305 X 1(I terminated the set because my form felt a little sketchy)

Swinging Reverse Hypers:
140 x 8
160 x 6
160 x 6

Captains Chair Bent Knee Raises:
5 x 8, 7, 6

noahfor123
09-21-2007, 12:29 PM
DE Squats:
155 8x2

Romanian Deadlift:
285 x 5
295 3 x 5

Pull Down Abs:
8 3x8

KevinStarke
09-21-2007, 12:37 PM
Workouts are looking awesome, real strong arched bag gm's up there.

noahfor123
09-21-2007, 03:54 PM
Workouts are looking awesome, real strong arched bag gm's up there.

Thanks! The biggest problem I have with them is losing my balance so that my toes are coming off the floor. That and not being able to stay tight/maintain form. I think I it's because I try to push my hips back, but fail to compensate enough by lowering the weight down.

noahfor123
09-23-2007, 01:39 PM
DE Bench:
125 8x3

Close Grip Bench:
175 3x5

Blast Strap Rows:
BW 12, 9, 9

DB Shoulder Press:
55s 3x5

noahfor123
09-24-2007, 08:37 PM
Safety Bar 13" Box Squats:
Bar x 6
Bar x 8
105 x 5
145 x 3
165 x 3
195 x 3
215 x 2
235 x 1
255 x 1
275 x 1
285 x MISS
255 x 1

GHR:
15 3x8

Ab Roller:
BW 4x6

Reverse Hypers:
50 3x8

noahfor123
09-26-2007, 09:29 PM
Buffalo Bar Flat Bench:
Bar x 12, 12
105 x 5
125 x 3
145 x 3
165 x 3
185 x 3
205 x 1
215 x 1
225 x 1

Lying DB Triceps Extensions:
21.25s 7x8

Chins:
BW 10, 7, 5

Lateral Raises:
15s 3x10

noahfor123
09-29-2007, 10:51 AM
DE Squats 13":
170 8x2

Safety Bar Goodmornings:
145 4x5

GHR:
BW x 15, 12

Decline Crunches:
BW 3x9

noahfor123
09-30-2007, 02:18 PM
DE Bench:
125 8x3

Kettle Bell Triceps Extension:
12kg 2x8, 3x5, 2x6

Blast Strap Rows:
BW 3x10

DB Bench:
70s 2x5

noahfor123
10-09-2007, 07:55 PM
Deadlift From 3" Platform:
225x1
265x1
295x1
315x1
345x1
315x1

GHR:
10 3x8

Reverse Hypers:
30 3x8

noahfor123
10-11-2007, 10:27 AM
Close Grip Incline:
95 x 5
110 x 3
125 x 3
140 x 3
155 x 1
170 x 1
160 x 1
175 x 1

DB Tri Extension:
20 7x8

Pull Ups:
BW 6, 5, 4

Plate Raise:
35 2x10

noahfor123
10-13-2007, 09:27 AM
DE Squats 13":
155 8x2

Good Mornings:
225 3x5

Lunges:
35s 3x16

Killa Kurt
10-13-2007, 09:34 AM
Lot of work being done in here. Good job.

noahfor123
10-14-2007, 12:43 PM
Lot of work being done in here. Good job.

Thanks man.

DE Bench:
122 8x3

Kettle Bell Triceps Extension:
12kg 7x8

Thick Bar BOR:
120 3x6

DB Rows:
25sx30(each arm)

Alot of the stuff I do I'm advised to do by dudes at the gym. I probably would never have done a set of 30 on DB rows, but the dudes seem to know what they're talking about - more than me.

noahfor123
10-15-2007, 08:28 PM
Cambered Bar Squat 13" Box:
135 x 3
165 x 3
195 x 2
225 x 1
245 x 1
265 x 1
285 x miss

What a strange feeling exercise.

GHR:
12 3x8

Reverse Hypers:
35 3x8

noahfor123
10-17-2007, 07:53 PM
Close Grip Incline:
95 x 5
110 x 3
125 x 3
140 x 1
155 x 1
170 x 1
180 x miss
160 x 1

Lying DB Tri Extensions:
25 2x8
30 3x6

Pull Ups:
BW 6, 5, 4

Plate Raises:
35 2x11

noahfor123
10-20-2007, 09:30 AM
DE Squats 13":
170 8x2

RDL:
285 3x7

Declined Sit Ups:
5 3x9

Walking Lunges:
45s 2x16

noahfor123
10-22-2007, 08:15 PM
Yesterday:

DE Bench:
122 8x3

JM Press:
75 3x6

Magnum Row:
90 3x8

Incline DB:
60s 3x6

Today:

Cambered Bar Squat:
95 x 5
135 x 3
165 x 3
195 x 1
225 x miss
225 x 1
245 x 1
265 x 1
285 x 1
265 x 1

GHR:
15 3x8

Abs

Reverse Hyper:
40 3x8

bigmoney
10-22-2007, 08:31 PM
great job dude, the CB box squat is so killer..really teaches you to stay tight! where do you lift at?

noahfor123
10-23-2007, 08:39 PM
great job dude, the CB box squat is so killer..really teaches you to stay tight! where do you lift at?

Yeah dude. That 225 I missed - the bar would just not let me up. I lift at Celli's Fitness in Pittsburgh. The owner is Ryan Celli. I don't know if you know who that is, but he is a badass lifter, and a really nice guy, and the facility is great.

noahfor123
10-24-2007, 03:59 PM
2 Board Bench:
95 x 5
135 x 3
165 x 3
185 x 3
205 x 1
225 x 1
235 x 1
245 x 1
225 x 1

DB Tri Extension:
30 2x8, 3x6

Pull Ups on Rings:
BW x 7, 6, 6

Plate Raise:
35 2x12

Killa Kurt
10-24-2007, 04:45 PM
2 Board Bench:
95 x 5
135 x 3
165 x 3
185 x 3
205 x 1
225 x 1
235 x 1
245 x 1
225 x 1

DB Tri Extension:
30 2x8, 3x6

Pull Ups on Rings:
BW x 7, 6, 6

Plate Raise:
35 2x12

Are you training to powerlift?

noahfor123
10-24-2007, 09:49 PM
Are you training to powerlift?

Yeah, pretty much. I mean I train because I like training, but I train the way I am training now because I'd like to compete sometime in the near future. I'll probably enter a meet in the spring. Plus, most of the people in the gym are powerlifters and my girlfriend wants to compete, so that has a big influence on my training. I just like getting stronger in general, too. I have non powerlifting goals as well. I'd like to get better at rock climbing. I'd like to be able to do a muscle up. Have you ever seen the show "ninja warrior"? I'd like to be in the athletic condition that it takes to complete the course. But, at this moment, power lifting is my #1 priority when it comes to training.

noahfor123
10-26-2007, 07:56 PM
DE Squats 13":
185 8x2

Kettlebell Swings:
32kg 3x10

Walking Lunges:
50s 2x16

noahfor123
10-28-2007, 08:52 PM
DE Bench:
125 8x3

JM Press:
85 3x6

Blast Strap Rows Palms In:
Yellow Chain 3x8

Killa Kurt
10-28-2007, 09:13 PM
Yeah, pretty much. I mean I train because I like training, but I train the way I am training now because I'd like to compete sometime in the near future. I'll probably enter a meet in the spring. Plus, most of the people in the gym are powerlifters and my girlfriend wants to compete, so that has a big influence on my training. I just like getting stronger in general, too. I have non powerlifting goals as well. I'd like to get better at rock climbing. I'd like to be able to do a muscle up. Have you ever seen the show "ninja warrior"? I'd like to be in the athletic condition that it takes to complete the course. But, at this moment, power lifting is my #1 priority when it comes to training.

I watch it evertime it comes on G4. That's interesting, I'm glad your training for strength and not just to get a "toned" six pack to appeal to women.

noahfor123
10-29-2007, 10:42 PM
I watch it evertime it comes on G4. That's interesting, I'm glad your training for strength and not just to get a "toned" six pack to appeal to women.

Ironically, I've never actually seen the show on TV, but I've watched it on youtube.

Chain Suspended Good Mornings:
135 x 3
185 x 3
225 x 3
265 x 3
295 x 1
315 x 1
335 x 1
355 x miss
315 x 1

GHR:
BW 13, 12

deeder
10-29-2007, 10:45 PM
Nice GMs!

noahfor123
11-01-2007, 09:25 PM
Nice GMs!

Thanks. It's the first time I've done the chain suspended GMs, and I really liked them. They really let you get in the correct position. Sometimes it's hard for me to force my hips back as far as they can go without bending my knees too much or bending at the waste to lower the weight, but these help me with that.

Standing Overhead Press:
95 x 3
115 x 3
125 x 1
135 x 1
145 x miss
140 x 1

DB Triceps Extension:
25 6x8

Chins:
BW 10, 7, 4

noahfor123
11-02-2007, 09:50 PM
DE Squats 13":
155 8x2

Kettlebell Swings:
40 3x6

Reverse Hypers:
40 3x8

noahfor123
11-09-2007, 05:46 PM
DE Squats 13":
155 8x2

Kettlebell Swings:
32kg 3x8

Reverse Hypers:
45 3x8

noahfor123
11-14-2007, 07:00 PM
DE Bench:
125 8x3

Close Grip Bench:
185 x 3
155 x 5, 5

Bent Over Rows:
125 3x5

noahfor123
11-14-2007, 07:01 PM
Reverse Band Deadlift:
495 x 1
515 x miss
505 x miss

GHR:
15 3x8

1 Leg Squats:
115 2x8

noahfor123
11-14-2007, 07:04 PM
Floor Press:
205 x 1
225 x miss
215 x 1

KettleBell Tri Extensions:
12kgs 5 x 8

Ring Pull Ups:
BW 8, 6, 7

noahfor123
11-17-2007, 01:11 PM
DE Squats:
170 8x2

Saftey Bar GM:
170 3x5

noahfor123
11-27-2007, 05:32 PM
Manta Ray Squats 15":
185 x 3
215 x 3
245 x 2
275 x 1
305 x miss
285 x 1

GHR:
25 3x6

Reverse Hypers:
55 3x8

noahfor123
12-02-2007, 10:30 PM
Close Grip Bench:
145 x 3
165 x 3
185 x 3
205 x 1
215 x miss
185 x 1

Dips:
BW 5x8

Chins:
BW 6, 5, 5, 4

Lateral Raise:
12 4x9

noahfor123
02-15-2008, 11:50 AM
So, I'll start this up again. I am currently using Rippetoe's Starting Strength to see if I can squeeze any gains out of it. At this point, I'm just building my strength back to where it was before I made some poor training/life choices. I'm trying to drink a gallon of whole milk per day as he recommends for novices.

Last Workout:

Squats:
255 x 3 x 5

Bench:
185 x 3 x 5

Hang Cleans:
120 x 5 x 3

Here's a vid of the squats - criticism welcome:
http://youtube.com/watch?v=uorbhsB1MN8

noahfor123
02-15-2008, 04:12 PM
Squats:
260 x 3 x 5

Press:
120 x 5, 5, 4

Deadlift:
345 x 1 x 5

noahfor123
02-18-2008, 06:58 PM
Squats:
265 x 3 x 5

Bench Press:
190 x 3 x 5

Chins From Rings:
BW x 5, 5, 4

bigmoney
02-18-2008, 07:43 PM
Good to see you back man. You lift at Cellis Fitness right? The gym looks awsome.

noahfor123
02-18-2008, 07:55 PM
Good to see you back man. You lift at Cellis Fitness right? The gym looks awsome.

Thanks. Yeah, I do lift there, and it is awesome. At my level, I don't really take advantage of everything it has to offer. But, it's definitely motivational seeing the lifting that goes on there and hearing about how well everyone is doing in their various undertakings.

noahfor123
02-20-2008, 06:39 PM
Squats:
270 x 3 x 5

Press:
122 x 3 x 5

Hang Clean:
115 x 3 x 5

noahfor123
02-23-2008, 12:20 PM
Squats:
275 x 3 x 5

Bench Press:
192.5 x 3 x 5

Deadlift:
355 x 1 x 5

noahfor123
02-25-2008, 09:39 PM
Squats:
280 x 3 x 5

Press:
124 x 3 x 5

Chins:
BW x 7, 6, 3

This routine is awesome. I started it about 1.5 months ago, possibly less, and I did 225 x 3 x 5 for my squats, on the first day of the routine. It might not have been the most I could do that day, but it was difficult. Now, I'm doing 280 x 3 x 5. The most I've ever done was 240 x 5 x 5. Here's a vid of my squats a month ago. It's my first set of 245 out of three, and you can see that it's difficult.

http://youtube.com/watch?v=ooFZq4SeeqE

I even got the flu in between then and now, and had to take 1.5 weeks off of training, and could barely eat for a couple days. I think my form has improved a little, even as the weight has been increasing. So, if you are a novice and have not tried simple linear programming with workout to workout progress, you should.

noahfor123
02-27-2008, 08:15 PM
Squats:
285 x 3 x 5

Bench Press:
195 x 3 x 5

Hang Clean:
120 x 5 x 3

noahfor123
02-29-2008, 08:24 PM
Squats:
290 x 3 x 5

Press:
125 x 3 x 5

Deadlift:
370 x 1 x 5

noahfor123
03-03-2008, 03:52 PM
Squats:
295 x 3 x 5

Bench:
197.5 x 3 x 5

Chins:
BW x 7, 6, 5

noahfor123
03-05-2008, 06:44 PM
Squats:
300 x 3 x 5

Press:
126.25 x 3 x 5

Power Clean:
135 x 3 x 5

noahfor123
03-07-2008, 05:20 PM
Squats:
240 x 2 x 5

Bench:
200 x 3 x 5

Deadlift:
380 x 1 x 4

noahfor123
03-10-2008, 07:33 PM
Squats:
305 x 3 x 5

Press:
127.5 x 3 x 5

Chins:
BW x 7, 6, 5

noahfor123
03-12-2008, 06:02 PM
Squats:
310 x 3 x 5

Bench:
202.5 x 3 x 5

Power Clean:
140 x 5 x 3

noahfor123
03-14-2008, 06:00 PM
Squats:
312.5 x 3 x 5

Press:
128.75 x 3 x 5

Pull-Ups:
BW x 4, 3, 3

noahfor123
03-17-2008, 10:04 PM
Squat:
315 x 3 x 5

Bench:
205 x 3 x 5

Chins:
BW x 6, 6, 5

noahfor123
03-19-2008, 05:42 PM
Deadlift:
385 x 1 x 5

Press:
130 x 3 x 5

Squats:
255 x 2 x 5

noahfor123
03-21-2008, 11:05 PM
Squats:
320 x 3 x 5

Dips:
BW + 65 x 3 x 5

Pull Ups:
BW x 4 x 3

noahfor123
03-24-2008, 11:46 PM
So, I am entering my first powerlifting competition, the Pittsburgh Monster Bench and Deadlift, this Sunday, the 30th. As the name implies, it is a bench and deadlift only competition, which sucks because I want to see how much I can squat. I will be competing in the 181 raw division. I'm hoping for a 235 bench or better, but I really have no idea what I can do. I've never benched with a pause, and I haven't done a max lift in a while. I'm hoping for something like a 425 deadlift, but again I really have no idea what I can do. The most I've ever done is 385, the other day, but I did it for 5 reps. It could be alot lower than 425. My girlfriend, Jes, is also competing, in the 114 raw division. I believe she will be going for a 135 bench and a 305 deadlift.

Squats:
290 x 2 x 5

Bench:
185 x 2 x 5

Chins:
BW x 8, 7, 6

noahfor123
03-26-2008, 06:52 PM
Squats:
255 x 2 x 5

Bench:
165 x 2 x 5

Deadlift:
295 x 2 x 1

I just messed around with some light stuff because I don't like missing days.

noahfor123
03-31-2008, 01:07 PM
I competed, for the first time, yesterday, in the Pittsburgh Monster Bench and Deadlift. I weighed in at 180lbs and competed in the raw division. It went pretty well. I benched 240, a 15lb PR, and deadlifted 415, a 30lb PR. Here are some videos:

D2w6nrafYaQ
poakN7jZ_Sc

It looks like I had about 20lbs left in me after that deadlift, but I didn't because I tried 435, and didn't get it. I did get it to about 4 inches below my knees though.

My girlfriend, Jes, also competed for the first time. She was in the 114lb raw division. She benched 125, which wasn't a PR, but her previous 125 was not paused. She attempted 135, but didn't get it. She deadlifted 285, a 20lb PR, and attempted 300. Here are those videos:

E1LpRDpLlYI
CzdqYF52uVE

Ryan Celli
03-31-2008, 02:01 PM
Nice work guys!

Noah, it did look like you had quite a bit more in you on the Deadlift!
I suspect it has to do with the type of training you did in preparation for this.
Sets of 5 don't transfer will to a 1 rep max.

Thanks for representing the gym, you guys looked very strong and professional!

noahfor123
04-01-2008, 10:14 AM
Thanks Ryan. I think you're right about those sets of 5. I'll probably start a new routine in a few weeks that uses some lower rep work.

noahfor123
04-02-2008, 09:17 PM
I set a new squat PR today - 380.

Also, did 3 sets of 12 for BW GHR.

Ryan Celli
04-03-2008, 05:15 AM
I meant to ask you wed. what your previous was?
Nice raw squatting!!

noahfor123
04-03-2008, 08:06 AM
It was 315.

noahfor123
04-05-2008, 09:20 AM
DE Bench:
125 x 8 x 3

Close Grip Bench:
175 x 1 x 5

DB Shoulder Press:
55s x 2 x 5

Pull-Ups:
BW x 8, 4, 4

Here's a video of me squatting 365.

AGMUfGeHs3I

Ryan, if you see this, is there anything wrong with the squat form that you can see now, upon a second viewing?

Ryan Celli
04-05-2008, 10:09 AM
Noah, that looks just as good as it did in person.

Nice set up, starting position, decent, depth, driving through a sticking point, and lock out and all done RAW.

I wish you would of took a video of your 385, it actually looked just like 365 if not easier.

noahfor123
04-07-2008, 09:51 PM
Thanks alot Ryan.

Squats:
148 x 5
185 x 5
222 x 5
260 x 5
297 x 5

Bench:
95 x 5
119 x 5
143 x 5
166 x 5
190 x 5

Rows:
67 x 5
84 x 5
101 x 5
118 x 5
134 x 5

Sit ups:
BW x 12, 12, 12, 12

Hypers:
BW x 15, 15

noahfor123
04-14-2008, 10:11 PM
I'm currently using Bill Starr's 5x5. I'm planning on using it until the progress stops, some weeks from now. After that I'm going to move on to something with lower rep and speed work, unless the 5x5 is really effective. In which case, I will run it again, and then move on to the other workout. I'm not going to post my workouts because I think most people are familiar with the routine, and I'm adhering to it pretty closely.